CrossFit Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 lateral box step downs/side @ 40X1

8 TRX Push-ups

10 Scap Pull-ups

Metcon

Metcon (5 Rounds for weight)

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

*Build in Barbell Weight – All RDS Should be unbroken*
Accessory – KB 1/2 Kneeling Press 3 x 8/side

:30 plank between sets